Thigh Leg Muscle Fitness Workout Exercise Multi-function Gym Equipment Material: PVC, Foam, Metal Size: about 11.8 x 4.5 inches Light-weight and compact : into a small space for use when traveling. Easy to use. for all ages & fitness & home gym workouts. Great for toning thigh muscles while sitting at your desk at work , or even watching TV on the couch. Strengthen your thigh. Lose your forearm. Shape your back. Make your breast lines up. To Work Your Arms and Chest: Step Grip the handles of the thigh toner with your hands, holding it in front of you. You can sit or stand. Step Ensure that when you push inward the toner is positioned correctly, so that the middle of the "V" shape pushes outward, not inward toward your chest. Step Push the handles together while allowing your elbows to move out toward your sides. Step Complete 15 to 20 repetitions. This exercise will your chest muscles. To Work Your Thighs: Step Lie down on your back on a mat. Step Bend your knees to about a 45-degree position. Your feet should be flat on the floor. Step Place the thigh toner between your inner thighs. The thigh toner should be positioned so that it looks like an upside-down "V." Step your thighs together. Even if the thigh toner moves in a couple of inches, you still will be working your thigh muscles. Work to more forcefully, making the thigh toner move farther inward, as you use the equipment over. Step Complete 15 to 20 repetitions. To increase the, perform slow repetitions or pause at the of the squeezing motion during each repetition. Package: 1 x Thigh